4-17-15 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

16
Apr

4-17-15

Here is the registration page for the mobility seminar. I asked Mike to put together a video so that we could provide some insight on what is going down on May 23. Please don’t forget lunch will be catered. Free lunch and mobility kit!!!

 

Fitness:

A. Front Squat 3-2-1 rest 90-120 sec
B1. Strict Pullup (Wtd) 3-5 x 4 @ 30×1 no rest
B2. Sled Push (heavy but fast) x 4 no rest
+
For time
400m run
Then,
4 rounds
18 Wallballs
5-7 Strict T2b
Then,
400m run

 

Competition:

A. Front Squat work to a heavy triple in 5 sets @ 31×1 rest 2-3 min
B. Wtd Pullup 4-6 x 4 @ 41×1 rest 2 min
+
5 sets
300m row
4-5 MU or 7-9 C2b Pullups
10-12 UB OHS 115/75
rest 3 min

Leave a Reply